healthy eating

Take a good long look in the mirror because it’s time for you to take responsibility for your current situation.

You have set and accepted the standards and boundaries that have lead to your current level of health and fitness.

You have set the standard of allowing the exercise to be optional.

You have allowed eating out to become a daily occurrence instead of a weekly treat.

And you have allowed your portions to get out of control.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, maybe even a knee injury from college…but ultimately you have the body that you accept.

I want to say that one more time so it can sink in.

You have the body that you accept.

And when you take responsibility for your current situation you take control. Whether your realize it or not you posses the ability to transform your body.

If I have sparked some strong emotions with what I’ve told you so far then let that empower you to get up and define your quality of life, your health and your fitness.

Don’t waste one more minute unhappy with your health or fitness because there is always something you can do right now to make a change.

Challenge yourself to make one small change today. Don’t wait or allow yourself to get stuck between inspiration and action. Because the time spent between your inspiration and your action determines whether you will succeed or fail.

If you need help along the way I am here for you. But before you reach out to me be very clear about what you’ll accept of yourself.

I love parfaits! They offer unlimited variety, they are quick and easy to prepare and store. I mean other than smoothies there aren’t many other complete meals that can be preped in less than 3mins. Today I have an orange version for you that is idea to eat for breakfast and post workout. In othewords the times of day you all struggle to eat properly. Enjoy 🙂

A study done last year found that only 3% of adults get their recommended daily intake of Potassium. Why is that important to you? Potassium keeps cells fueled and functioning by moving nutrients in and waste out. More importantly for fat loss, Potassium helps your body utilize the carbs you eat and synthesize protein to create muscle. Examples of Potassium are:

If you’re looking for a healthy side dish this is one of the best. Super Broccoli rabe is packed with phytochemicals that fight diseases like cancer, its also jam packed with vitamins A, C, K, potassium, iron and calcium.

Place a steamer basket over a 3 quart pot, filled with water up to the bottom of the basket. Bring the water to a boil, add the broccoli, cover and steam for 3 minutes. Immediately drop the broccoli into a bowl of ice water. After a few minutes drain the broccoli and set aside.
In a large skillet warm the olive oil over medium heat. Add the garlic and saute until golden. Add the broccoli, olives and salt. Saute for another 5 minutes until tender. Remove from heat, place in serving dish, sprinkle with pine nuts and toss with lemon juice.
Nutritional Analysis: One serving equals: Calories: 58cals, Fat: 4.4g, Protein: 2.5g, Carbohydrates 3g.

Green beans are low in calories and carbs and are high antioxidants and in vitamins A,C and K. They are also high in iron as well. This dish comes together in minutes and the flavors are deliciously tangy. It’s a great addition to any lean muscle building meal.
Servings: 2